CrossFit ATR, CrossFit ATR North – CrossFit

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5 PVC Passes

5 Double Push-up Burpees

10 Scap Pull-ups (0:02 Pause at top of each rep)

10 Banded Hips to Shoulders to Overhead

15 Banded Face Pulls

2 Rounds of:

10 Push-ups

5 Kips

0:05 Hold at top of dip

0:05 Hold at bottom of dip (or push-up)


Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP of:

300m Run

20 Pull-ups

Rx+: with 20/14 lbs vest
For scoring purposes, the run counts as 2 reps, one for each lap. Must always run out garage doors and come back in side door every run.


1:00 Rest then begin Death by Ring Dips

Death By Ring Dips (AMRAP – Rounds and Reps)

1 the 1st minute, 2 the 2nd minute, 3 the 3rd,… until you fail
No bands permitted on ring or bar. If you cannot perform ring or bar dips, perform honest push-ups. If you cannot make it past minute 10, continue to complete the reps until you’ve achieved at least 55 reps (sum total of minutes 1-10).

Timecap: 20 minutes

Accessory Work

Metcon (No Measure)

3 Rounds of:

5 PVC Passes

10 DB Rows (per side)

10 Overhead Plate Flyes